Sticky Five Spice Gammon

2 tsp Chinese 5-Spice powder
4 x 175g gammon steak cut into bite-sized pieces (remove all the fat first)
Frylite or other syn-free cooking spray
2 red chillies, deseeded and finely sliced
Finely grated zest and juice of an orange
1 level tbsp of runny honey
100 ml of chicken stock
2 tbsp dark soy sauce
Pak choi to serve
Egg noodles to serve

Cook the noodles according to packet instructions

Sprinkle the 5-spice powder over the gammon pieces.

Put a few sprays of frylite into a wok or large frying pan.

Cook the gammon over a high heat for around 2-3 minutes until the edges are slighty browned.

Add the soy sauce, honey, red chillies, orange zest and juice and stock and simmer for 4-5 minutes or until the sauce becomes sticky and the gammon is glazed and golden (with slightly burned edges if you like that sort of thing).

Serve straight away with pak choi and cooked egg noodles, and any pan juices poured over.

Sweet & Sour Chicken

9 tbsp tomato ketchup
4 tbsp malt vinegar
2 garlic cloves, crushed
2 large, skinless chicken breasts, sliced
1 small onion, chopped
1 red pepper, sliced
1/2 fresh pineapple, cubed

In a frying pan, cook the chicken, peppers and onions for 5-7 minutes. Add the pineapple and cooke for a further minute or so.

Mix all other ingredients together and add to pan.  Cooke on a very high heat for 3-4 minutes until all chicken is cooked through and the sauce has become very sticky.

Season and serve with boiled rice!

Chicken & Sweetcorn Soup

Image taken from www.saltnpepperrestaurant.com

2 large chicken breasts
1.2 liters stock
200g canned sweetcorn
1 tbsp cornflour
1 bunch spring onions, finely sliced
3 eggs, lightly beaten
dark soy sauce, to serve

Place chicken breasts in a saucepan with the stock and slowly bring to the boil.  Remove any scum that comes to the surface.  Simmer for 20 minutes.

Add sweetcorn to the pan and simmer for further 2 minutes.

using tongues, remove chicken and shred the flesh.

Blend the cornflour with 2 tbs water to form a smooth paste and add to the pan, stir continuously until thickened.

return the shredded chicken along with the spring onions (keeping a few for a garnish) and bring back to the boil.

Remove soup from heat and drizzle in the beaten egg, stirring vigorously as you do so,

Garnish with spring onions and serve with soy sauce.

Coconut Chicken Rice

Recipe & image taken from www.slimmingeats.com

1 cup uncooked rice

1 cup light coconut milk

1 cup chicken stock

1 onion, finely diced

1 red pepper, finely chopped

150g dry coleslaw

1/2 cup frozen peas

2 cloves garlic, crushed

2 teaspoons curry powder

1 tablespooon light soy sauce

low calorie cooking spray

Rinse rice under water to remove any excess starch.

Place rice in a saucepan, along with stock, curry powder and coconut milk.  Gently bring to a boil, reduce heat, cover & simmer until milk/stock is almost absorbed.  Turn off heat and leave covered for about 10 minutes to allow steam to cook off rice.

Spray a frying pan with cooking spray and cook chicken until slightly golden.

Add the onion, garlic, coleslaw and red pepper and cook for a further 5-6 minutes until the chicken is cooked through,

Add light soy sauce and frozen peas and then mix in the rice.

Sweet & Sour Pork

Photo & Image taken from http://www.slimmingworld.com/

500g pork loin steak, all visible fat removed, cut into strips

Low calorie cooking spray

Salt and freshly ground black pepper

1 large onion, thinly sliced

1 red pepper, deseeded and cut into strips

2 large carrots, peeled and cut into matchsticks

200g sugar snap peas, halved length-ways

¼ tsp Chinese 5 spice

2 garlic cloves, finely chopped

1 level tbsp cornflour

4 tbsp tomato puree

1 tbsp white wine vinegar

4 tbsp light soy sauce

150ml chicken stock

400g dried egg noodles

400g fresh pineapple flesh, cut into bite-size pieces

Place a wok or large frying pan over a high heat. Spray the pork with low calorie cooking spray and season well. When the pan is hot, add the pork and stir-fry for 5-6 minutes or until cooked through. Transfer to a plate, cover and set aside. 

Spray the pan with low calorie cooking spray and keep over a high heat. Add the onion,pepper,carrots and sugar snap peas and stir-fry for 5-6 minutes. Return the pork to the pan and cook for a further 3-4 minutes until piping hot.

Meanwhile in a bowl mix 2 tbsp water with the Chinese 5 spice, garlic, cornflour, tomato puree, white wine vinegar, soy sauce and stock. Add the mixture to the pan, stir and reduce the heat to low. Cook for 3-4 minutes until thickened.

Cook the noodles according to the packet instructions. Remove the wok or frying pan from the heat and stir in the pineapple. Drain the noodles and dived between 4 warmed bowls. Spoon over the pork mixture and serve.

Slow Cooker Beef & Brocoli

Recipe & image taken from www.bsrecipe.blogspot.co,uk

1 pound boneless beef chink roast, sliced into think strips
1 cup beef consomme
1/2 cup soy sauce
1/3 cup sugar
1 tablespoon sesame oil
3 garlic cloves, minced
2 tablespoons cornflour
2 tablespoons sauce from crockpot after being cooked
fresh broccoli florets
hot cooked rice

Place beef in crock pot and add a combined mixture of the consumme, soy sauce, brown sugar, oil and garlic.

Cook on low for 6-8 hours.

In a cup mis cornflour with the reserved sauce and combine before adding back into the pot.

Add broccoli to the pot and stir to combine before covering and cooking for a further 30 minutes on high.

Serve over hot cooked rice.